1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or empty bar *

2. Strength:

1RM Squat Snatch
10-12 minutes

* rest as needed between lifts *

3. Workout Prep
2 sets:
5 Dumbbell Bench (build-in weight)
3 Toes to Bar

4. Workout: Top Gun

Freedom (RX’d)

10 rounds
10 Dumbbell Bench (50×2/35×2)
10 Toes to Bar

* Independence
10 rounds
10 Dumbbell Bench (35×2/25×2)
7 Toes to Bar

* Liberty
10 rounds
10 Bar Push-ups
10 Hanging Knee Raises

5. Cooldown/Mobility

1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side)